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The Live Journal episodes
- EP43 "Messy is Sexy" Olivia Young
Olivia Young “livs” by the idea that the best things in life make you sweat. A self proclaimed "life-a-holic," Olivia believes in the power of energy. She follows many mantras including you get what you give and if you think you can, you can.
After many years in the hospitality industry, Young finally realized that given her commitment to early mornings working out rather than late nights of dry aged meat and aged scotch, she should make the jump to pursue her passion of fitness with box + flow®. Young practices a ‘LIVYOUNG lifestyle’ inspiring those to embrace both sides of themselves and all aspects of life.She considers balance to be boxing, burgers, backbends + beer. Liv is developing a balanced brand for the lady who can fight and the man who can flow, and encourages enjoyment without limitation - committed to bringing forth a lifestyle that speaks to all things. work hard, LIVYOUNG.A favorite non-negotiable self-care ritual or routine OR a favorite recipe or tonic:Daily sweat, sleep, create. I love 7 minute salmon in air fryer with melted anchovy, cracked pepper + lemon. Or whole roasted cauliflower with salsa verdeYou can find Olivia at:@livyoung@boxandflowhttp://livyoung.cohttp://boxandflow.comAnd a special gift to our listeners:If you come to class at her new soho studio you get: buy one get one free for your first session!---
For delicious recipes and self-care tips subscribe to my FREE newsletter. Coaching registration is open! Email me to schedule a FREE intro chat, no registration required. For a full list of my coaching offerings visit my website PaolaAtlason.live. And for daily musings follow along on Instagram @PaolaAtlasonWelllness
50 min - EP42 "Extraordinary" Geneva Peschka
Geneva Peschka is a Reiki Healer, Director, Creative Producer and Content Producer based in Brooklyn, NY. For the past 10 years she has worked in the feature animation, commercial and documentary production world. She is most passionate about the power of human connection, sharing authentic stories and creating platforms to empower others. The collaborative documentary UNSPOKEN (Now available on Kanopy) marks her debut as director and producer. She recently released the empowering 12 part short documentary series entitled "WOMXN" that she directed and produced and has a feature documentary in development.
A favorite non-negotiable self-care ritual or routine OR a favorite recipe or tonic.Every morning I set aside 10-15 minutes to meditate and visualize. This is a practice that sets the tone for the day and keeps me feeling balanced and open.My favorite tonic is warm water, ACV and cinnamonYou can find Geneva at:Vimeo : Geneva PeschkaIG: Gneva---
For delicious recipes and self-care tips subscribe to my FREE newsletter. Coaching registration is open! Email me to schedule a FREE intro chat, no registration required. For a full list of my coaching offerings visit my website PaolaAtlason.live. And for daily musings follow along on Instagram @PaolaAtlasonWelllness
49 min - EP41 "The More You Know" Deb Flashenberg
For a very long time I felt I “knew what to do” in many parts of my life... how I worked, how I drank, how I ate... and it wasn’t until I came to the hard realization that I needed help that things changed. Let’s zoom in on my health for a moment... because of all of the things I’d been going through until that point in my life, I had accumulated a wealth of information. I’m a nerd you see, and when a topic interests me I become addicted.
Wanting to know every detail I have to break the subject apart and put it back together in a way that makes sense to ME... and how come I didn’t think of doing that for myself? To break myself apart into all the parts of me that were hurting, and put them back together to make sense… to ME.
Healing, healing again with the healing! Well it never ends, it does get better but then we must begin again. And asking for help while humbling, it is life changing. When the ego becomes my friend and I can say - out loud - I actually have no clue what I’m doing… and can you PLEASE HELP ME.
Today I speak with Deb Flashenberg, the founder and director of the Prenatal Yoga Center in NYC. She is also a labor support doula, Lamaze childbirth educator and mother of two. After the challenging birth of her first child, Deb became incredibly interested in pelvic health and has since become and advocate for women’s health during this incredible vulnerable time, when for some reason, after 9 months of high alert for the mother to be, once the baby comes the new mother somehow moves to the background…
Deb has earned her Pelvic Floor Yoga Certification with Leslie Howard. For those who love podcasts, you can tune into Deb’s podcast Yoga | Birth | Babies where she speaks with some of the world’s leading experts in pregnancy, birth, breastfeeding and parenthood.A FAVORITE RITUAL
Reading in bed at night is my all time favorite ritual. After a long day, I love slipping into my warm bed, pulling the covers up high and read a book. My husband and I usually go to bed around the same time, so it is nice to mark the end of our day not on our phones but quietly reading.A NON-NEGOTIABLE
Exercise and yoga. These are non-negotiable and I find a way, even when traveling, to exercise and do yoga. While I do get sore and feel my body work, I don't consider yoga part of my exercise routine. For me, my "exercise" needs to be cardio and weights. My yoga practice is a time to step away from the outside world and explore how my body moves in different positions and deeply listen to what is happening and what is being asked of me in the poses. I have mainly been studying Iyengar yoga for the past 13 years and it is so detail oriented and specific, there really isn't space to mentally go elsewhere. I always feel like I was on a mental vacation when I emerge out of class.YOU CAN FIND DEB…
www.prenatalyogacenter.comwww.whosafraidofthepregnantyogi.comInstagram and Facebook: @prenatalyogacenteremail [email protected]AND A TREAT FOR OUR LISTENERS
Anyone who signs up for “Who's Afraid of the Pregnant Yogi” and uses the promo code JOURNAL will get the video Pregnancy Safe Abdominal Toning. This is the perfect course for any yoga teacher who wants more information and guidance to best support a pregnant person in class. Or for the pregnant student who wants to walk into class with the knowledge of how to properly modify their practice.---
For delicious recipes and self-care tips subscribe to my FREE newsletter. Coaching registration is open! Email me to schedule a FREE intro chat, no registration required. For a full list of my coaching offerings visit my website PaolaAtlason.live. And for daily musings follow along on Instagram @PaolaAtlasonWelllness
40 min - EP40 "Less Is Perfect" Lauren Willson
You know those times when something or someone keeps popping up in your life, and you can’t help but notice? Well one day my life was joyfully full of Lauren… the he loop kept getting smaller and smaller until suddenly we were (instagram) friends.
Lauren’s a giver, and an alchemist of sorts. She created a magic potion with a cult following that I predict will be in everyone’s home in no time. Out of personal need she made her all purpose salve, a luscious and delicious potion meant to soothe everything from dry skin and burns, to brittle hair and an itchy scalp. I love this story, when a woman creates something special out of a personal need, which results in something so magical she needs to share it with her friends, and by giving it away the demand grows - until she has to make it for the world.And what’s the difference between a passion and a job? A dream and a business? I believe the second option in each situation is the applied version of the first. You see you can do anything, and you should do the things that are tugging at your heart. Sometimes that first idea is the seed that will bloom into its own magic, but you’ll never know what that will look like until you start...
ABOUT LAURENLauren is the founder of organic skincare line Lauren's All Purpose. Before founding her company, Lauren worked as a journalist, chef and artist and studied herbalism. She was in grad school at Columbia University for Nutrition when she decided to drop out and pursue her business full time. Lauren began making skincare products when she was cooking in Manhattan kitchens. She amassed various burns on her forearms and wanted an organic cream to heal the scars. Years later, she perfected her recipe into what is now Lauren's All Purpose Salve- often described as "magical." Listen to hear a little more about maker of this enchanting balm.Website: laurensallpurpose.com
Instagram: @laurensallpurposeLAUREN’S NON-NEGOTIABLE
Lauren will not skip out on a meditation- whether it's 3 minutes or an hour, the power of this practice has transformed her life.AND A SPECIAL OFFER FOR OUR LISTENERS
Use the code “LIVEJOURNAL” for 15% off product on her website (fyi her salve is a great gift for the holidays!)---
For delicious recipes and self-care tips subscribe to my FREE newsletter. Coaching registration is open! Email me to schedule a FREE intro chat, no registration required. For a full list of my coaching offerings visit my website PaolaAtlason.live. And for daily musings follow along on Instagram @PaolaAtlasonWelllness
43 min - EP39 " The Healers' Touch" Ashleah Walker
Ashleah Walker is a hands on healer, a conduit who understands the power of human touch. Her demeanor is soft AND strong, and when listening to her speak you can’t help but be still. She’s a woman who I deeply believe has been mothering for lifetimes, placing herself in service for the betterment of the community.
Its not easy to call oneself a “healer”, a title not often chosen but assigned by those who have been fortunate enough to receive. This exchange is most times serendipitous, until there’s a realization that a purpose has been revealed. Its important to not position oneself as a teacher in a transactional way “I teach YOU this, because I KNOW more than YOU about it”. NO. The desire has to be to learn from the other as much as they are to learn from you. It cannot be merely a hierarchical exchange as it is incorrect and incomplete - and actually pretty boring…This life is a lesson, easier to realize in hindsight that the hardships or difficulties we’ve endured have actually had a purpose. The action is of paying forward what we’ve learned. As we heal ourselves, we heal others, and by healing others we heal ourselves. We are ALL healers, embrace it, open up to it, and go serve.ABOUT ASHLEAH
Ashleah has worked as a hair artist for 12 years, in Washington DC. As a natural intuitive, and one of the best at her craft, she always easily tapped into her clients’ wishes for their dream hair style. In 2017, her passion for doing hair started to fade as she felt drained – because as a highly empathic person, she easily absorbed too much from others. She started learning about and practicing energy healing work for her own personal well-being. Soon, she realized it was a great way to help clients as well. Ashleah then had that aha moment that hits every entrepreneur. By merging energy work with hair artistry, her enthusiasm for her craft was once again awakened – in a new way. She saw the connection between energy work and beauty, and that’s when she created Ceremony. Now she offers her own unique brand integrating hair styling and energy work, to clients in Washington, D.C.Website: https://www.ceremonydc.com/Instagram: https://www.instagram.com/ceremony_dc/Email: [email protected]FAVORITE RITUAL
Self spiral meditation energy technique to open up my energy field in preparation for a day of healing (See video below)---
For delicious recipes and self-care tips subscribe to my FREE newsletter. Coaching registration is open! Email me to schedule a FREE intro chat, no registration required. For a full list of my coaching offerings visit my website PaolaAtlason.live. And for daily musings follow along on Instagram @PaolaAtlasonWelllness
31 min - EP38 "Life, Death, Rebirth" Maryam Ayaji
Maryam Ajayi is a healer and an advocate for inclusivity in the Wellness space. With a background in political lobbying, in the midst of her career she felt the calling to support humanity in a very different way - by returning to the roots of healing. Her work is honorable, her voice strong, her presence empowering, making her a true leader for us all.
And how does one suddenly feel the need to change careers - or pivot as they say - so unexpectedly? Having been in that position myself I can tell you, once you know - you know. I used to believe (even though I fought it every day) that I had to “choose” who I wanted to be and that I was to stick with that for the rest of my days… It all began in childhood… “so what do you want to be when you grow up?” I remember having at least 10 desires at a time: I wanted to be a chef, a ballerina, an astronaut, a teacher, a painter, and sometimes a mom. “Well no but which one?’ They’d ask.. “you have to choose ONE”.By the time I was headed to college nothing entertained me, I didn’t know what I wanted to be, but I sure knew what I didn’t want. Lucky for me I discovered Art - a field of study where at least I felt I could be free. Throughout life I navigated this path in many of it’s iterations: as an illustrator, a retoucher, a graphic designer and finally as a fashion creative. As I got better and better I climbed that ladder, never feeling completely fulfilled, and one day the universe kicked back. As I hit a wall and picked myself up, piece by piece I had to put myself together and in doing so - as Maryam did - set off to help others as well.If and when you feel your calling, pay attention, that time means NOW. Always trust your intuition, listen to that voice within, the one you could clearly hear as a child… It’s still the same, and it was always right.ABOUT MARYAMMaryam Ajayi is an energy healer, who practices both Reiki and Breathwork and entrepreneur with +10 years of experience across a multitude of industries ranging from politics to tech. She is passionate about de-stigmatizing the wellness industry, advocating for inclusive spaces for marginalized communities, and using her voice to empower and uplift others around the world. Recently, she founded Indagba, a company that helps socially conscious people and companies grow into their full potential through mindful business strategy, as well as Diversity in Wellness (DIW), a community of diverse and inclusive leaders within the industry that gathers for an open dialogue and discussion in order to create a plan of action for bringing more diversity to the wellness industry. Maryam and her work have been featured in Goop, The Sunday Times, The Cut, Holisticism, Thirlby, and The Nod and she has worked with brands such as Nike Women, The Wing, General Assembly, Lululemon, The Girl Mob, and Sad Girls Club.A FAVORITE RITUALWrite a love letter to the future you. Perhaps start with you 3 months from now. Thank the future you for everything they did to get you to where you are at in the future and tell them everything you love about them and the life they have created and dreams they made come true. Date it and tuck it away in a special place for you to read.NON-NEGOTIABLESDating myself. Spending a night in alone making myself dinner and watching a movie, going out to a movie or out to dinner, taking a book to special place, getting a massage. It’s not only important to take time for myself, but to also treat myself like the Queen than I am because if I don’t treat me like a Queen—who will?YOU CAN FIND MARYAM…maryamajayi.com ; @maryamajayiindagba.com; @in.dagba---
For delicious recipes and self-care tips subscribe to my FREE newsletter. Coaching registration is open! Email me to schedule a FREE intro chat, no registration required. For a full list of my coaching offerings visit my website PaolaAtlason.live. And for daily musings follow along on Instagram @PaolaAtlasonWelllness
48 min - EP37 "A Healing Journey" Caroline Rasmussen
Caroline Rasmussen is in service, shining a light on the deep connection between our body, our brain and our consciousness. After a family experience challenged her to reconsider the career path she was in, she turned her life in a completely different direction, and through her own healing journey was compelled to support others.
This is a familiar story, where a person sitting comfortably in a place where they know they’re not in alignment with - but it’s oh so easy to remain in - gets their bottom handed to them by the universe, and gets kicked out of this once stale course. You see there’s no tricking our destiny, no clouding of our true path on this lifetime. Once the calling begins you’ll try your hardest to muffle it, but rest assured you’ll somehow, at some point - hop on.Mind, body, spirit = oneness. I used to think of myself as a solid block of a human being, seeing my feelings and emotions as one dimensional and not really observing what they meant. Once I hit rock bottom and got spit out of my outdated course as well, I felt walls I had built around me crumble, and saw them slowly disintegrate through the work I was doing with myself - and thankfully - the support of others.There are my parts Of me within me - the excited little girl that sees the world as a playground full of opportunity, she has no fear… theres also the 12 year old me, her world crumbling, and for the first time a sense of NOT belonging. There’s the rebel, who once she found her freedom threw all care to the wind - and of course the brat, who wants what she wants, when she wants it - even if it’s not the best of routes. But who’s in charge here? Well its ME, the mother, caring for all of these parts, holding them close, soothing them gently, Kindly guiding them and honoring their needs.I encourage you to listen to the voices in your head (yes there are several in there don’t be scared), and ask them “what do you need”? You can do this out loud if you prefer, or pen to paper may be what you need. Once you get familiar with all of the parts of you that want to truly LIVR, you can make peace within and begin to.. yes, heal.ABOUT CAROLINEFounder Caroline Rasmussen's journey to creating Antara is truly inspiring; after her father's heartbreaking diagnosis of early-onset dementia and Parkinson’s, she was moved to quit her toxic Wall Street job and revisit her journey.After relying for years on cigarettes, coffee, and other crutches to get through a cloud of anxiety and fatigue, Caroline set out to do everything she could to maintain her brain and cognitive function for the long term. This lead to her training in herbal medicine and meditation, and she later began to delve into the science of neurological health and degeneration.Through this research, she learned about the damaging effects of inflammation and stress on the brain - it turns out her burnout had not only been emotionally unpleasant, but had been actively undermining her brain function. This journey ultimately lead to the launch of Antara: products that marry both Western and Eastern philosophies in order to support brain health in a truly holistic and effective way. The formulas use centuries-old plant medicines known to enhance the health of the mind, and then amplify their effects with modern bioavailability technology.
Caroline is now a trained herbalist and member of the International Association of Counselors and Therapists focusing on meditation training, cognitive neuroscience and hypnosis.A FAVORITE RITUALMeditation every morning - it keeps my emotions balanced and is my antidote to the mentality of always doing and having more that we're surrounding with in the city.33 min - EP36 “Aging Timelessly” Michelle Aspinwall
Michelle Aspinwall is a wise woman, a soul who’s lived many lives and in each one cared for others. We started our conversation with laughter - as old friends would - something that reaffirms we’ve crossed paths before in a previous incarnation.
During this conversation we discuss how Michelle supports women in aging timelessly. Age builds character, life experiences can harden you but they can also soften you, allowing you to set into yourself confidently and comfortably.There’s something magical that happens to a woman entering her 40’s, her version of femininity shifts as hormones fluctuate, and most times than not it can be a little scary. As Michelle describes it: placing positive awareness on this change and transferring the fire we still own are pivotal in honoring the end of an era, and celebrating the beginning of a new one... life / death / rebirth... Repeat.ABOUT MICHELLEMichelle Aspinwall, health advisor and creator/CEO of A Skin, has studied principles of Ayurveda, traditional Chinese medicine, and herbal therapies. Central to her approach to women’s health is an attitude toward aging which helps her clients unapologetically reimagine the unfolding of their lives. In addition to her skincare line, Michelle is a hormonal health coach. She works with women all over the world, combining Eastern healing methods with the precision of Western science and specialized testing. A Skin is a bespoke skincare line, created to align women and their skin with the seasons. The line launches four times a year on the equinox or solstice. Its products and their ingredients consist solely of botanicals, herbs, oils, and butters.A favorite ritual: Washing my face every night and applying botanicals that soothe my soul.Sharing with community: She’s happy to offer my 90 minute blueprint session at a special rate to podcast listeners, please email for details and discount code.In addition, using seeds for hormone balance can help women in their 20's, 30's, 40's and post menopausal women with hormonal symptoms. These 2 recipes are her delicious contribution to seed cycling:
DukkaPumpkin seed butterYou can learn more about Michelle on her website michelleaspinwall.com and Instagram @michellepaspinwall , and you can contact her at [email protected].---
For delicious recipes and self-care tips subscribe to my FREE newsletter. Coaching registration is open! Email me to schedule a FREE intro chat, no registration required. For a full list of my coaching offerings visit my website PaolaAtlason.live. And for daily musings follow along on Instagram @PaolaAtlasonWelllness
43 min - EP35 "Once You Know Better..." Lara Pitkowsky
One of the many things I admire about Lara Pitkowsky is her presence, this woman always shows up... while leading one the most challenging of workouts she presents herself fully, uplifting even the grumpiest of students. Her smile is like sunshine, she commands the room and infuses it with cheer, and once you know her story it makes her delivery even more admirable.
And what does “showing up” mean? To me it’s doing what I promised to do for myself and others with integrity and in congruity with the responsibility I signed up for. Let’s face it, sometimes I don’t feel like doing something I signed up for… but I remind myself of why I did and how I will feel once I reach that goal - and that in itself is my motivation.Choosing the right foods for my body, committing to daily movement, my meditation practice, having structure in my sleep routine, relying on stress management techniques like journaling… these have all been the “long road” in my healing journey - but it’s been more than worth it. I took the easy way out for decades and it always landed me back in the same stale place. They key for me is consistency, creating habits one baby step at a time, and letting them stick and continue to add until I have a robust self-care toolbox I can rely on. Like Maya Angelou said “once you know better, you do better”.LARA’S FAVORITESFavorite Ritual: Rolling my feet out. I keep a yoga ball on my bathroom floor and every morning (even those 4am days) I roll my feet out as I brush my teeth to unleash a sense of groundedness as I begin the day.Non-negotiable self care: One day a week where I do not set an alarm. As a super type-A personality I can, and have, run myself into burn out if I do not consciously take moments to actively do nothing and purposely sleep-in. Some weeks this is easier than others, and sometimes I still get up at 6am, but it’s natural not abrupt.Lara recently transitioned from a professional dancer in Los Angeles to a New York City based Integrated Wellness Coach, and strong advocate for holistic healing. She launched exhiLARAted wellness as a result of personal health (Auto Immune/Thyroid) complications and her triumph over them. While Lara loved dancing for artists like Demi Lovato, Paula Abdul, Panic! At The Disco, and Gryffin, the fulfillment of facilitating exuberant vitality in clients far surpasses the later.When Lara is not coaching clients, writing for her blog exhiLARAtedwellness.com, or running around the city to discover new wellness spots, you can find her every morning teaching at the Tracy Anderson Method. With a burning aspiration for connection and positive energy exchange, Lara is enthusiastic about sharing her story and holding the space for others to communicate openly about women’s health, hormone balance, autoimmunity, sexual wellness and everything in between. Follow Lara’s journey on instagram @heylarajaye & @exhilaratedwellness---
For delicious recipes and self-care tips subscribe to my FREE newsletter. Coaching registration is open! Email me to schedule a FREE intro chat, no registration required. For a full list of my coaching offerings visit my website PaolaAtlason.live. And for daily musings follow along on Instagram @PaolaAtlasonWelllness
38 min - EP34 "Mothering The Self" Zivar Amrami
Zivar is an artist, a mother, a wife, a free spirit.. a woman! Her energy is ever expanding and since crossing paths I’ve been intrigued by her. She’s helped me heal in so many ways, and given me subtle guidance in turning the attention inward once again. During today’s episode we had a deep discussion regarding our thoughts on self mothering, on love and on the importance of being present.
Zivar is devoted to healing our collective and personal wounds through community, the Divine Feminine, creativity and embodiment practices. She is currently working on a film, writing a book on Kabbalah and the moon, and lectures often on the art of visual storytelling. She also works with select clients in photography, branding, visual storytelling, and content creation.As humans we have the ability to regulate our physiology through moving, breathing and touching. By creating a safe environment for ourselves and others we are able to heal. It’s time to reparent, to mother the self and be the one you always needed. Let’s heal together.ZIVAR’S FAVORITESRitual, before bed or as you wake: Lay on your back with soles of feet on ground and knees up. Pour oil on your abdomen, into your belly button. I use Castor Oil with a bit of Clary Sage, you can use whatever feels most nurturing to you. Place one hand or both hands on gut. Begin to massage the oil into your abdomen in a counter-clockwise motion. One hand following the other. Be slow about it, deliberate and loving. Begin to say to yourself outloud -- I realse the need to ___ (control, be distracted, fear, hide), I release the need to ____ (another thing), etc. Allow yourself to release whatever big or seemingly small things have been disrupting the flow your gut, your intuitive knowing. Do this for a few minutes and then rest one hand on your gut, another on your heart. Breathe in and out three times, reminding your soul that your body is a safe and beautiful place to rest. Ritual especially helpful in moments of constipation (both emotional and physical).Non-Negotiable Self-Care: Sex with my husband. I always feel so good, embodied and deeply seen through this act. I also find it incredibly healing, to feel so safe and experience pleasure in my body, as a survivor of sexual trauma. It helps that I am married to a Scorpio ;)You may find Zivar by visiting zivaramrami.com or @altarofstories for latest images & reflection. She also leads Moon Ceremony, host Breathwork and Grief Circles, and lecture often at the Public Theatre on creativity and visual storytelling. Email me at [email protected] to learn more about in-person events and upcoming projects. She’s always up for a good collaboration.--
For delicious recipes and self-care tips subscribe to my FREE newsletter. Coaching registration is open! Email me to schedule a FREE intro chat, no registration required. For a full list of my coaching offerings visit my website PaolaAtlason.live. And for daily musings follow along on Instagram @PaolaAtlasonWelllness
37 min
About The Live Journal
From the publisher's feed
Paola Atlason, Wholistic Nourishment Teacher, in conversation with women making a positive impact in their communities. Sharing their personal stories and the self-care rituals which keep them…
grounded. Changing the language of Wholeness.